Brenda Khan
Meringue is a popular dessert or candy made from egg whites and sugar. Traditional meringue cookies are not keto-friendly as they contain sugar, which will spike blood sugar levels and kick you out of ketosis. However, it is possible to make keto-friendly meringue cookies by substituting sugar with a low-carb sweetener like erythritol, inulin, or stevia. These alternatives provide the sweetness you crave without the sugar spike. Additionally, it is important to use fresh room-temperature egg whites and ensure no traces of yolk are in the eggs. By following these tips, you can enjoy light, airy, and tasty meringue cookies that are perfect for your keto or low-carb diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low-carb |
| Sugar | Sugar-free |
| Calories | Low-calorie |
| Ingredients | Egg whites, sweetener, cream of tartar, vanilla |
| Sweetener | Erythritol, stevia, monkfruit syrup, inulin, allulose, Lakanto icing powder |
| Texture | Crisp, light, airy, chewy, marshmallow-like |
| Taste | Sweet, vanilla flavour |
| Diet | Gluten-free, dairy-free, vegan option |
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What You'll Learn
Keto meringue recipes
Meringue cookies are a popular dessert, but traditional recipes are not keto-friendly as they contain large amounts of sugar. However, it is possible to make keto meringue cookies by substituting sugar with low-carb sweeteners such as erythritol, stevia, or monkfruit syrup. These sugar-free meringues are a perfect treat for those on a keto or low-carb diet, with only 6 calories and 1 gram of carbohydrates per cookie.
Ingredients:
- 2 egg whites
- Powdered sweetener (erythritol, stevia, or monkfruit syrup)
- Cream of tartar (optional)
- Vanilla extract (optional)
Directions:
- Preheat the oven to 110°C/220°F. Line a large baking sheet with parchment paper.
- Whisk two fresh room-temperature egg whites in a clean, dry bowl until stiff peaks form. Ensure there are no traces of yolk in the egg whites.
- Add the cream of tartar and whisk until soft peaks form.
- Gradually add the powdered sweetener, one tablespoon at a time, while continuing to whisk until stiff peaks form again. You can also add a pinch of salt to cut the sweetness. For a vanilla flavor, add vanilla extract and whisk until combined.
- Transfer the mixture to a piping bag and pipe out tablespoon-sized portions of the meringue onto the prepared baking sheet.
- Bake for around 45 minutes at a low temperature (225°F or 110°C) to ensure they dry out without browning too much. Then, turn off the oven and let the meringues cool inside for an hour.
- Store the keto meringue cookies in an airtight container for up to two weeks.
Tips for Keto Meringue Success:
- Use fresh, room-temperature egg whites for the best results.
- Ensure no traces of yolk are in the egg whites.
- Use a powdered sweetener like erythritol for the best texture and taste. Avoid using xylitol, as it will result in a chewy, rubbery meringue.
- Add a small amount of xanthan gum to help the meringues hold their shape.
- For a vegan option, dehydrate the meringues at 70°C for 3-6 hours instead of baking.
- Keep an eye on the meringues while they bake, as they can burn easily.
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Sugar alternatives for keto meringues
Meringues are traditionally made with egg whites and sugar. However, when making keto meringues, it is essential to substitute sugar with a keto-friendly alternative. Here are some sugar alternatives that you can use to make delicious keto meringues:
Erythritol
Erythritol is a popular choice for keto meringues as it provides a sweetness similar to sugar without the carb spike. It is a sugar alcohol that occurs naturally in some fruits and fermented foods. Erythritol has a clean, sweet taste with no aftertaste and is known for its cooling effect in the mouth. It is also highly versatile and can be used in a variety of keto recipes. However, some people may find that they need to use a larger amount of erythritol to achieve the desired level of sweetness.
Monk Fruit Sweetener
Monk fruit sweetener is a natural sweetener that is derived from the monk fruit, a small green melon that is native to Asia. It is known for its intense sweetness, which is said to be up to 200 times sweeter than sugar. This means that a little goes a long way, and you only need a small amount to sweeten your keto meringues. Monk fruit sweetener has a clean, sweet taste with no aftertaste and is a great option for those who want a natural, low-carb sweetener.
Allulose
Allulose is a type of sugar that occurs naturally in wheat, raisins, and figs. It is similar to fructose in structure, but it is not absorbed by the body in the same way, which means it has a minimal impact on blood sugar levels. Allulose is a popular choice for keto baking because it browns and caramelizes like regular sugar. It is also highly soluble, which means it mixes well with other ingredients. However, it may not be as readily available as other sugar alternatives.
Stevia
Stevia is a natural sweetener that is extracted from the leaves of the Stevia rebaudiana plant. It is a zero-calorie sweetener that is 200 to 300 times sweeter than sugar, so a tiny amount goes a long way. Stevia has a slightly bitter aftertaste, which some people may find off-putting. However, it is a popular choice for keto meringues because it is readily available and affordable.
When choosing a sugar alternative for keto meringues, it is important to consider the taste, availability, and cost of the sweetener. It may take some experimentation to find the perfect sweetener for your taste preferences and baking needs.
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Baked vs dehydrated keto meringues
Meringues are a popular dessert or candy made from stiffly beaten egg whites and powdered sugar. The air that is whipped into the egg whites makes the eggs increase in volume and creates a foam. Traditional meringue cookies are not keto-friendly as they contain sugar, which will spike your blood sugar levels and kick you out of ketosis. However, you can make keto-friendly meringues by substituting sugar with a keto-friendly sweetener like erythritol, stevia, or inulin.
There are several methods for making keto meringues, including baking and dehydrating. Here is a comparison of the two methods:
Baked Keto Meringues
Baked keto meringues are made by whipping egg whites until stiff peaks form, then adding a keto-friendly sweetener and other ingredients such as vanilla extract and xanthan gum. The mixture is then piped or spooned onto a baking sheet and baked in the oven at a low temperature (around 225°F or 110°C) for an extended period, typically around 60-75 minutes. This ensures that the meringues dry out without browning too much, resulting in a crisp exterior and soft, marshmallow-like center.
Dehydrated Keto Meringues
Dehydrated keto meringues are made by preparing the meringue mixture in a similar way to the baked version. However, instead of baking, the piped meringues are dehydrated at a slightly higher temperature (around 70°C) for a longer period, typically around 3 hours or until crispy. This method is suitable for those who do not have access to an oven or prefer to use a dehydrator. It is important to note that the dehydration time may vary depending on the desired level of crispness and the specific dehydrator used.
Both methods can produce delicious, keto-friendly meringues with a melt-in-your-mouth texture and a hint of vanilla flavor. The choice between baking and dehydrating depends on personal preference, equipment availability, and the desired level of crispness.
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Storing keto meringues
When storing keto meringues in the freezer, there are a few things to keep in mind. First, make sure the meringues are baked and completely cooled before placing them in the freezer. You can lay them flat in a single layer on a baking sheet or cardboard round, then wrap them tightly. Alternatively, you can stack them gently in a freezer-safe container with layers of parchment paper in between.
Another important tip is to avoid condensation when removing the meringues from the freezer. Take them out of the container before thawing to prevent moisture buildup inside the container, which can affect the texture of the meringues. If it's particularly humid, you may need to briefly place them in a low oven to help them crisp up again.
If your keto meringues do lose their crispness, you can re-crisp them in a dehydrator or a low oven. Just place them back in the oven at a low temperature for a short time until they regain their crisp texture.
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Flavour variations for keto meringues
Meringue cookies are a popular dessert or candy that can be made keto-friendly by substituting sugar with low-carb sweeteners. While traditional meringue recipes are not keto-friendly due to their high sugar content, several variations of keto meringues can be made with just a few simple ingredients. Here are some flavour variations for keto meringues:
Vanilla Meringues:
Vanilla extract is a classic flavouring for meringues and pairs well with the sweetness of the cookies. It gives the meringues a gorgeous vanilla flavour and enhances their sweetness.
Raspberry Meringues:
Adding raspberry flavouring to keto meringues creates a unique and fruity twist. The tartness of raspberry can balance the sweetness of the cookies, making them a refreshing treat.
Coconut Meringues:
Coconut extract is another flavour variation for keto meringues. It adds a tropical twist to the cookies and complements their light and airy texture.
Salted Meringues:
Adding a pinch of sea salt to keto meringues enhances their sweet flavour and creates an intriguing contrast of sweet and savoury. Salt also helps to cut through the intense sweetness of the cookies.
Lemon Meringues:
For a citrus twist, lemon extract or lemon curd can be incorporated into keto meringues. The tart and tangy flavour of lemon can provide a refreshing contrast to the sweet and airy cookies.
When making keto meringues, it is essential to use fresh, room-temperature egg whites and a keto-friendly sweetener that dissolves easily without affecting the texture. Experimenting with different flavour extracts and sweeteners allows for a variety of flavour variations to suit individual tastes and preferences.
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Frequently asked questions
Yes, you can eat meringue on a keto diet, but you will need to make it yourself as most store-bought meringues contain sugar.
You will need egg whites, a sweetener, and flavouring. For the sweetener, you can use erythritol, inulin, stevia, or monkfruit syrup. For flavour, you can add vanilla, lemon, lavender, peppermint, strawberry, or chocolate.
First, whisk the egg whites until stiff peaks form. Then, add your chosen sweetener and flavouring. Finally, pipe the mixture onto a baking tray and bake at a low temperature for a long time.
Erythritol is a popular choice, as it provides the desired sweetness without the sugar spike. However, some people dislike the aftertaste and cooling effect in the mouth. Inulin, stevia, and monkfruit syrup are also options.
Yes, you can make vegan keto meringue. One option is to use aquafaba (the liquid from a can of chickpeas) instead of egg whites. However, this is not very low-carb. You can also make meringue with just egg whites and a sweetener, omitting the cream of tartar.
